CrossFit Montgomery – CF
GENERAL WARMUP
DYNAMIC RUNNING WARM-UP | 10:00
1 set:
400-m run (easy pace)
25-ft down and back:
Bear crawl (down)
Samson lunges (back)
Spiderman twist
Side lunges
1 set:
200-m run (moderate pace)
3 rounds for quality:
10 plank shoulder taps (R/L) to down dog
10 bootstrappers
200-m run FAST/STRIDE
SPECIFIC WARMUP
DB THRUSTER REVIEW | 8:00
6 DB front squats – “Lift the elbows up away from the knees.”
6 wide-stance DB push presses – “Dip with the chest up and drive through the heels.”
6 light DB thrusters, pause overhead – “Heels down in the squat, then stand quickly to launch the bar overhead.”
6 DB thrusters, cycling – “Lower with the arms slowly, then start the thruster once the bar touches the shoulders.”
2 sets:
3-5 DB thrusters
– Increase in load to workout weight.
WORKOUT
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Metcon (Time)
RX
For time:
21 DB thrusters (35/50 lb)
400-m run
18 DB thrusters
400-m run
15 DB thrusters
400-m run
INTERMEDIATE
For time:
21 DB thrusters (25/35 lb)
400-m run
18 DB thrusters
400-m run
15 DB thrusters
400-m run
BEGINNER
For time:
15 DB thrusters (10/15 lb)
400-m run
12 DB thrusters
400-m run
9 DB thrusters
400-m run
– Use two DBs.
SKILL WORK
On a 5:00 clock:
Accumulate 3:00 total minutes of hollow holds
– Scale to a variation that allows for :20+ holds at a time.
– Rest as needed.
STRETCHING
2 sets:
:30 couch stretch/leg
:30 elbow-to-instep stretch/leg